Saturday, October 27, 2012

(These are sprint sets, you’re going
to have to be quick as well as unbroken to give yourself an edge on other
athletes . . . this is your chance to practice how to do that when the workout
includes elements that most athletes can do unbroken. Are there ways you can
speed up your pull-ups or double-unders without losing rhythm if you are
required to do so in competition?)

B. Complete as many rounds and reps
as possible in 20 minutes of:

4 Muscle-Ups

8 Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)

(Compare your results to May 19,
2012.)

C. Three attempts at:

L-Sit x Max Hold

Rest as needed

D. **Coaches’ WOD:

6 Minute AMRAP:

12 Kettlebell swings w/2 pood KB

12 Box jumps, 30” box

12 Burpees

A. 2:20, 2:00, 1:55

Did regular pull-ups instead of C2Bs,
because I wanted to practice going fast and unbroken on those, which I did. But
double unders just OWNED me today

B. 4 + 7 HSPUs

Pretty good compared to last time.
Scores were similar, 4+5 HSPUs, but that time I scaled the HSPUs with one
abmat.

A. 165 lbs. (power clean, failed a couple
times trying to squat clean the same weight)

B. 225 lbs.

C. 220x3, 250x2, 265x1, 275x1, 275(F), 265,
265, 265 lbs.

D. 6, 8, 8

Snatch and clean felt off today, really
struggling with these the last few months at 90% or better load. Front squat felt better today than they have
in a while. GH Raises felt much easier than normal, probably an indirect sign that I was not loading up my hamstrings properly on the snatches anc cleans.

Not particularly pleased with my performance mentally today. Put the barbell down too soon, probably could have got 1 or more rep quite a few times, and took too long before picking it up again. Broke the burpees up too much. Pull-ups were much better due to tips at CF Invictus Athlete's Camp last weekend.

Not sure which type of snatch
balance is RX’d here, but tried to do as little heaving as possible. Matched my
PR I think.

B) 215 lbs. x 6

235 x 4

250 x 2

235 x 4 (barely)

245 x 2 (again, barely)

260 x 1 (5# less than PR)

Might have pushed the amount
the weight used on the first sets a little too hard

c) 8:39 w/45 lb. dumbbells

About a 1 minute PR from last
time we did these. I think I could probably have been done a little faster if I
was a little more mentally tough on this WOD (translation - John, stop being such a pussy!)

*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs
should suit you well. Note weight of ball used.

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:

60 Pull-Ups

For C, note your results as follows:

8 + 22 reps, 1:42

A. 3 single muscle-ups x 3 rounds

15 V-ups x 3 rounds

2 rope climbs x 3 rounds

B. 205#

C. 2 + 3 reps, 3:48

20# WB, no 30#er. But
Christmas is coming :)

Still can’t string together muscle-ups, argh!

Shoulders felt tired & tight today and both the jerks and
the HSPUs did not go well. HSPUs normally give me trouble anyway, but I just
hit the wall after the first 10 reps. Struggled to get 1-2 reps at a time after
that.

Double-unders broken up. Little bit wobbly on the pistols on my left leg.

B.Went with 85%, 215 lbs.

Got all reps but technique
was a little off for the first 5-6 minutes. All singles

C. Back Squat

Based on 350 1-RM

75%/260 lbs. x 5

85%/300 x 3

315/90% x 1

300 x 5 (these were really
ugly, so I dropped down 20#s)

280 x 5

280 x 5

D. 1:04, 1:05, 1:06, 1:06

I am still struggling to
adjust to high bar vs. low bar squats. I did low bar squats for about a year and half
prior to switching back this June, ever since then I periodically get pain in
my right knee when I squat and have not PR’d . I may need to humble myself on
the weight used until my form on these gets better.